8 NOV 2016

WARM UP:
Upper body lift prep
Shoulder prep (whichever phase you are on)

LIFT:
Push Jerk or Press
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%  2+ advanced

12 MIN EMOM 3 reps @ 70%

WORK:

Rx:  20 MIN EMOM
5 HSPU/5 cleans (full) @ 40-50% 1RM

Rx2:  15 MIN EMOM
5 Hand release push up/5 cleans (full) @ 40-50% 1RM

Rx3:  10 MIN EMOM
5 Push Up/5 Power clean @ 40-50% 1RM